1-DO NOT LET YOUR BODY starve for a LONG TIME
Our stomach empties within 4 hours no matter what you eat. In order to prevent overeating at our next meal, it is beneficial to eat every 2-2.5 hours.
In order to balance blood sugar, it is necessary to follow the ‘3 main and 3 snack’ diet rule.
2-GET THE HABIT OF TAKING REGULAR BREAKFAST
Metabolism will start to accelerate when you have breakfast quickly after waking up. Otherwise, if you stay hungry until lunch without breakfast, it will be an expected result in gaining weight, as it will be inevitable to eat more at another meal together with a slowed metabolism rate. Starting the day with a stable breakfast early in the morning will accelerate our metabolism and help us lose weight more easily.
3- SHORTEN YOUR PORTIONS
Reduce your dinner plates and soup bowls at home. That way, you won’t be fooling yourself by saying ‘only 1 bowl of soup’. Spiritually, you feel full when the food on that plate is finished. Let’s take care to eat our meals slowly. Taking the bites in small quantities and prolonging the chewing period will ensure the early secretion of the ghrelin hormone, which creates a feeling of satiety in the brain, and early satiety.
4-DO NOT DIET WITHOUT BREAD
Unfortunately, when it comes to losing weight without eating bread and cereal substitutes, the health dimension is unfortunately not mentioned at all. These offers made unconsciously can cause an increase in many diseases in individuals; It can cause an increase in cardiovascular diseases, kidney diseases, eating and behavioral disorders, diabetes, liver disease and many other health problems.
Since the diet containing whole grain bread is high in fiber, it delays hunger and helps you stay full for a long time. The digestion of bread, which is a carbohydrate source food, starts in the mouth and transmits satiety signals to the brain in a very short time. Start your meal by chewing 1 slice of bread, so it will help you feel full by having a more controlled meal.
In addition, whole grain bread is the main source of all B vitamins except vitamin B12
EAT 5-FIBER AND GRAINS
What is fiber? Fibers are the parts of fruits and vegetables that are not digested but absorbed by your body. There are two types of dietary fiber. They are named as water-soluble and water-insoluble. These two fiber clusters are only found in foods of plant origin. They pass through the digestive system without being broken down. This allows the person to stay full for a long time and eat less food.
Fibers help to lower bad cholesterol in the blood and enable the digestive system to work more effectively. In addition, fibrous foods are valuable in eliminating constipation, hemorrhoids problems, balancing the sugar level of the body, and also defending heart health.
Studies have shown that those who consume fiber foods lose more weight than those who do not. Fiber consumption both positively affects metabolism and increases your feeling of satiety, making it easier to lose weight. The life expectancy and quality of life of individuals fed with fibrous foods increases. For this reason, it is necessary to consume fiber foods regularly and under control every day.
As an example of foods containing fiber;
Cereal cluster: Wheat bran, wholemeal rye flour, barley flour and especially oats are the richest foods in terms of fiber.
Fruits: Fruits such as dried fruits, pears, citrus fruits (oranges, grapefruit, tangerines), nectarines, apples, bananas In short, all shell and stone fruits are very rich in fiber. Apple peel, which is quite strong in fiber, is suitable for individuals with constipation problems. recommended.
Legumes: Beans, chickpeas, yellow and green lentils are very rich in fiber.
Vegetables: Green leafy vegetables, cauliflower, cabbage, broccoli, green beans, cucumbers, celery, onions, tomatoes, eggplant, peppers, brussels sprouts, carrots, fibrous vegetables are good sources of fiber for the heart and digestive system.
6- REMOVE PACKAGED WORKS FROM YOUR LIVES
The ready-made food recipe is used to describe foods that are packaged and contain additives, food dyes and chemicals that will make the food last for a long time. Almost all packaged products that are not made at home, that are not organic and that are bought from markets are classified as ready-to-eat foods.
- What can we do to consume less prepared foods?
You can make foods that can be consumed all year at home, such as tomato paste, pepper paste, pickles and tarhana. Yogurt is one of the easiest foods to prepare at home and can be easily made at home.
Preparing meat, chicken and fish stocks at home instead of using ready-made bouillon ensures that less additives enter your food.
7-USE YOUR PREFERENCES FRUIT AND DRIED FRUITS IN YOUR SWEET CRISES
To eliminate easy table sugar, which does not enter into a random basic food set, from our lives and to reduce or eliminate sweet, sugar consumption, you should definitely add dry foods containing natural sugar to your diet. fruits, fresh fruits, fruit yoghurts can be added. You can consume them as a medium meal.
8-FOR Plenty of WATER
Water consumption should be increased as fluid loss will increase as a result of sweating due to the effect of approaching hot weather. Water contributes to the acceleration of metabolism and helps to eliminate toxic issues in the kidneys.
Do not wait to be thirsty to drink water. When little water is drunk, the body will not be able to meet its needs, and therefore, even 1 glass of water is consumed by the body, causing edema. It becomes difficult to lose weight by preventing urination.
It is recommended for an average adult person to consume 2-2.5 liters of water for all seasons and ages.
You can decide whether you are consuming enough water by looking at your urine color. If it has a dark color, you can tell that you are not drinking enough water. Your urine should always be a light color.
As water consumption decreases, the body’s fat holding capacity increases.
9-INCREASE YOUR PHYSICAL ACTIVITY. YOU WILL SEE THE DIFFERENCE
The most basic factor accelerating metabolism is increasing physical activity. Although the sport to be done varies according to the individual, 45-50 minutes of moderate-paced movement should be done at least 3 days a week. In our daily lives, we both feel more competent and have a healthier body with enjoyable physical activities such as walking instead of going to close distances by car, using the stairs instead of using the elevator, and dancing.
10-MUST SLEEP 7-8 HOURS
Studies say that the ideal sleep time is 7-8 hours. Let’s not forget that systematic sleep is directly related to your weight loss and your compliance with the diet.
You can increase your physical health and performance by sleeping regularly.
Regular sleep helps to increase the speed of metabolism by positively affecting mental development and resting.
